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Gym Routine

The document outlines a weekly gym routine focusing on different muscle groups each day, including exercises for chest, triceps, back, biceps, shoulders, and legs. Each day specifies a normal workout and a personal record (P.R.) day with varying sets and exercises. Rest periods between sets are also indicated, ranging from 45 seconds to 1.5 minutes depending on the workout.

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9 views5 pages

Gym Routine

The document outlines a weekly gym routine focusing on different muscle groups each day, including exercises for chest, triceps, back, biceps, shoulders, and legs. Each day specifies a normal workout and a personal record (P.R.) day with varying sets and exercises. Rest periods between sets are also indicated, ranging from 45 seconds to 1.5 minutes depending on the workout.

Uploaded by

dixignmediasolutions
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

GYM ROUTINE

 Monday – Chest
Normal Day
S no. Exercise Sets
1 Dumbbell Pullovers 3
2 Decline Bench Press 3
3 Flat Bench Press 3-4
4 Flat Bench Dumbbell Fly 3
5 Incline Dumbbell Press 3-4
6 Incline Bench Press 3-4

P.R. Day
S no. Exercise Sets
1 Bench Press/Incline DB press(P.R.) ---
2 Bench Press/Incline DB press 3
3 Decline Bench Press 3
4 Cable Crossover 3-4
5 Flat bench Dumbbell Press 3-4
6 Machine Fly 3-4

*Rest between sets must be 1 – 1.5 min during the workout.


 Tuesday – Triceps & Abs

S no. Exercise Sets


1 Flat Bar Push Downs 3
2 Rope Push Downs 3
3 Dumbbell Triceps Extension 3
4 Skull crushers 3
5 Rope Triceps Extension 3
6 Triceps Dips 3-4

1 Sit ups 3-4


2 Lying leg raises 3
3 Plank ---

*Rest between sets must be 45 – 75 seconds during the workout.


 Wednesday – Back

Normal Day
S no. Exercise Sets
1 Deadlift 3-5
2 Lat pull downs 3-4
3 T-bar Machine Rows 3-4
4 Behind the neck Lat pull downs 3
5 Barbell Rows 3
6 T-bar Barbell Rows 3-4

P.R. Day
S no. Exercise Sets
1 Deadlift (P.R.) ---
2 Lat pull downs 3-4
3 T-bar Machine Rows 3-4
4 1-arm Dumbbell Rows 3
5 Stiff arm pull downs 3
6 Pull ups/Chin ups ---

*Rest between sets must be 1 – 1.5 min during the workout.


 Thursday – Biceps & Forearms

S no. Exercise Sets


1 E.Z. Bar Curls 3-4
2 Dumbbell Curls 3
3 Dumbbell Hammer Curls 3-4
4 Incline Bench Bicep Curls 3
5 Machine Preacher Curls 3

1 Barbell Reverse Grip curls 3


2 Rope Bicep-forearm Curls 3-4
3 Barbell/Dumbbell forearm curls 3-4

 Friday – Shoulder & Traps

S no. Exercise Sets


1 Dumbbell Shoulder Press 3-4
2 Barbell Shoulder Press 3
3 Rope Face Pulls 3-4
4 Single arm cable fly 3
5 Dumbbell Lateral Raises 3-4
6 Barbell Upright Rows 3
7 Barbell Shrugs 3-4
8 Rear Traps Dumbbell Shrugs 3-4

*Rest between sets must be 45 – 75 seconds during the workout.


 Saturday – Legs & Calves

Normal Day
S no. Exercise Sets
1 Barbell Squats 3-4
2 Leg Curls 3-4
3 Bulgarian Split squats 3-4
4 Leg Extensions 3-4
5 Leg Press 3
6 Standing Calf Raises 3
7 Seated Calf Raises 3-4

P.R. Day
S no. Exercise Sets
1 Barbell Squats (P.R.) ---
2 Front Squats 3
3 Leg Curls 3-4
4 Leg Extensions 3-4
5 Leg Press 3
6 Standing Calf Raises 3
7 Seated Calf Raises 3-4

*Rest between sets must be 1 – 1.5 min during the workout.

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